The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. It is low-medium in volume, which leaves plenty of recovery room for accessories.
The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week.
Spreadsheet
Program created and submitted by /u/Djinn_OW.
Program Recommendations + Accessories
Since the intensity is high, if you’re running it in a squat-focused cycle, a training max of around 90% is recommended.
You can pair up this program with whichever accessories strengthen your weaknesses better. Hip thrusts and good mornings are great ones that compliment the conventional deadlift quite well.
If the back squat is not an immediate priority, it is recommended that you use the front squat as your main squatting movement for this block, since it will have more focus on the quads and thoracic extensors, and less stress on the lower back.
Reminders
It can feel like not a lot of work, specially if you’re used to higher volume routines. You’re supposed to leave every session feeling like a bit more could’ve been done. Don’t worry. Keep going until the end and you’ll see the results in your numbers.
Common Changes
If you feel like you want more volume, you can make the last backdown set of each session an AMRAP set (as many reps as possible). Remove this if you start to feel drained after the sessions.
